“when they’re already tracer”
“when you find out he went to go get food without you”
“when someone ate the leftovers out of the fridge”
Absolute leg (mostly quad) death workout from the other night. You can see my legs shaking so bad on the leg press. If that doesn't say it was a good one then idk what does 😏 3 sets of 8-10 on everything!
Here’s a nice selfie of me back when it was warm and I remembered how to #smile
😂EXCEPT for today because I did really freakin great on my anatomy final!! I’ve been so excited all day that I forgot how to study for other 3 finals I have 😅. I’ve been able to get all my workouts in (shoutout to at home workouts) and i’m pretty sure it’s what’s keeping my head on straight.... oh and all the cookie dough I’ve been eating... whoops 😬 #finalsweek
for more workout videos
1️) full rotation raises 3 sets x 10 reps.
keep chest up and control the exercise. can also be performed standing but I prefer to sit as this makes it heavier to control when u are struggling
2️) Single arm alternating presses 3 set x 10reps /arm
keeping the resting arm active at all time. focus on keeping it up while the other are working. buuuurns your arms offfff.
3️) Lateral raises into front raises 3 set x 10-12 reps total
chest up at all time and keep your back straight
4️) Seated back flye raises 3 set x 10reps
thumbs pointed up.
TAG YOUR FRIENDS‼️😌
🎶Mayday - DC & EC
I swear I own other leggings besides these 🍇 colored beauties. They just happen to be my fav...obviously 🤷🏼♀️
The AirPods are on my Christmas list this year.🎅🏼 I only about caught them on the weights +5 times.🎄And eeeekkkkk... I get to see my fam in 11 DAYS!
Shoulders & Core
1️⃣Rear delt fly’s
2️⃣Seated shoulder press
Lately I have added calf raises into my routine and I'm loving them
To the man that has my ❤️
One year ago you walked into my life and forever will continue to make an impact on me.
To the crazy, fun, and unconditional love we have ahead of us. I love you 🙃
MEET ME AT THE BAR 🍸
Happy Monday everybody! Since it is of course the dreaded Monday might as well do the dreaded leg day!! Right?! What’s your least favorite muscle to train? –
This Barbell and I became the best of friends today! Have you ever had such an amazing leg day where your legs just give out because you’ve gave it your all! Today was one of those great days for me! This workout will definitely leave you with that SORE yummy feeling 💪🏼
1️⃣ Narrow stance Bar bell squat 14-18 reps x4
2️⃣ Wide stance Bar bell squat 14-18 reps x4
3️⃣ Leg extensions 14-18 reps x4
4️⃣ Leg curls 14-18 reps x4
5️⃣ Narrow stance hack squats 14-18 reps x4 –
Outfit: @gymshark @gymsharkwomen
dreamy sports bra in steal blue, @paragonfitwear
Embarrassing moments in the gym time:
Everybody has had those couple of moments where you do something weird and hope nobody heard or seen you. Am i right? .
Personally that’s me all the time because i am a goofball! Here is some of my “embarrassing” moments:
1️⃣excessive grunts that sound like moans
2️⃣upper lip curling when i do upper body
3️⃣SWEAT SWEAT AND MORE SWEAT
4️⃣ not being able to handle the weight i chose
5️⃣ bodily functions .
When i first started i listed those as embarrassing and now i look at them as “I’m putting in work!!” Going to the gym is for yourself, you shouldn’t care if people think you are weird or look funny because you are bettering YOURSELF! I still struggle with this sometimes but then i fall back on my amazing support i get! .
I hope that y’all go to the gym tomorrow and hopefully try and not care about what the people around you think. This journey is for YOU! If they wanna judge you that deserve to be along for the ride ❤️ Have a wonderful night and goodluck to my fellow college students with finals!
#fitness #fitnessmotivation #gym #gymsharkwomen #gymshark #gymmotivation #gymlife #heal #happy #love #loveyourself #pushup #sundayfunday #sunday #fitnessmodel #model #modelswanted #modeling #bootybootybooty #gymsharkleggings
Après trois ans de discipline, de passion, de recherches et d’essais et erreurs lors de mon propre parcours de santé, je me suis décidé à m’éduquer adéquatement et approfondir mes connaissances. Cette automne, j’ai suivi ma formation en sciences sportive et réadaptation physique auprès de la International Sports Science Association dans le but de pouvoir offrir mes services de suivis de santé et style de vie.
J’ai hâte de voir où se nouveau plongeon professionnel m’amènera et d’affronter de nouveaux défis personnels. 💪🏻⚖️ #issacertified #issacertifiedtrainer #entrepreuneur #gymshark #gymsharkwomen #beavisionary
Head Coach Aarion. What do you do for holiday fun? How do you stay healthy during the holiday season?
"Just like many others, the holidays are a blast for me and my family. My son and I often wake up in the morning, open presents. Although we don't celebrate Christmas or Hanukkah, etcetera. We enjoy the spirit of the holiday. We'll also ride snow mobiles (in Alaska), shoot firecrackers, play board games and just have conversations and catch up with each other. Now that I'm in California, I like to go to the beach during the holidays, just so I can rub it in the faces of all my friends back in Alaska.
As for fitness I treat the holidays just like I treat the rest of the year. I occasionally have my desserts, I occasionally have my metric ton of carbs that I shove down my throat. But I always make sure that I stay balanced all year around; so that I don't fall into the fickle of "I'll start next week". During the holidays make sure to also keep track of your health, poor health is never fun, not even during the holidays."
Getting back in shape after the holiday season can be a daunting task. That's where we step in. GYMGUYZ certified trainers bring the results to you! Our certified coaches bring white glove service, through creative and customized programming, and over 365 peices of equipment. GYMGUYZ will help you reach your goals on your schedule!
Call us today at 619-641-9740 or visit our website: https://www.gymguyz.com/coastal-san-diego to schedule your free in-home assessment and see why GYMGUYZ is #1
in-home personal training.
#gymguyz #gymguyzcoastalsandiego #coronado #delmar #hillcrest #oceanbeach #downtownsandiego #bnidowntownconnect #pointloma #balboapark #sandiego #fitnessmotivation #fitness #fitlife #gymsharkwomen #sandiegopersonaltrainer #healthysandiego #whitegloveservice #mobilefitness #mobilegym #creative #customized #convinient #ilovesandiego #merrychristmas #christmasinsandiego #happyholidays #fuel #drive
*Save this for your next leg day 👏🔥
Resistance Band Warm Up Circuit
4 sets of 15 reps
1. Side Step Squat
4. Squat Jumps
It’s super important to warm up before leg day and I love using my @gracefituk
bands to get my glutes activated and ready to push some heavy weight. 🙌
Who else loves training shoulders!? 🔥🙌🏽💁🏽♀️
Got a quick but awesome workout in today before heading to the office! Can you tell I was getting tired?😅
Here are a few cable variations to try:
🔹 Bent-Over Cable Side Raises
🔹 Cable Front Raises
🔹 Cable Upright Rows
It’s amazing how much you can do with a cable machine! 💪🏽. Simple yet effective💃🏽
Where will you run, when there’s no place left for you to hide ? When you’re faced with the fight 🎶
If this finally posts after all the uploading nonsense I went through I will be a bitter sweet camper 🤦🏼♀️😅 I have tried literally 8 times now to share this leg day as a regular post and managed to only get it on IGTV but decided one last attempt on here couldn’t hurt!
Anyway! Sound on bc this song is so fun 😋 This is a pretty typical leg day for me that you can save and try for yourself!🍑 this was mainly glute and hamstring focused however quads & calves were definitely hit with the lunges and box jumps as well!
1) Reverse lunges
2) Hip thrusts
4) Glute press down SS with..
5) Weighted deep goblet squats
6) Walking lunges SS with..
7) Box jumps
8) Hamstring curls
Check it out through my IGTV also and let me know if you try it out! 🤗💪🏻
Super bloated and tired today, but still gettin’ it 💪🏽
Your lower body consists of your biggest muscle groups, so that means you’re getting a lot of value from training them consistently and frequently (minimum every 48 hours). Training lower body even helps you lose belly fat and burns more cals 💦
If you want a shorter workout that gets ya burnin’, save this one and give it a go! 🔥
🍑 Leggies 🍑
1️⃣ Single arm overhead lunge (10 per leg) SUPERSET with dumbbell sumo squat (10) x3
2️⃣ Cable kickback (12 per leg) SUPERSET with cable lunge row (10 per leg) x3
3️⃣ Reverse lunges (12 per leg) SUPERSET with back squat (10) x3
HOW TO show off your GYMSHARK sport bra in winter!
Ok now this is huge and I bet you all knew I’m a genius 🙄😂
But for real, I still want some more colors, but it’s cold, and how can I do this if I’m wearing a top over it?
Any crop top turns into a shrug. They are so foldable and perfect for this!!
Tag your @gymsharkwomen
And if you still don’t own anything from this company.... are we even friends? Jk of course!
I’m wearing Vital leggings and a crop top, and Energy seamless sport bra
😌Been having a rather emotionally rough day for no particular reason why so I made an appointment for some gym therapy tonight. There is nothing like cranking up some metal and doing a whole hour of supersets to the point where you feel like you’re dying and your whole body is trembling 🤘🏼😂 •
A moment of honesty for me.
6 months ago, I probably would have just sat my ass on my couch and downed a bottle of wine to ease my anxiety. I have had some people spreading things about me and going to the gym too much? Posting about it too much? As if that makes me a bad mom? The gym SAVED me and makes me into an even better mom than before. I go to the gym not too prance around and draw attention to myself, I go to challenge myself and sweat off my days/weeks frustrations. I would much rather turn to a barbell rather than the bar for my stress relief. And as far as posting about it- I have received enough feedback from other women about me inspiring them enough to keep me going. As long as I make a difference in even one other woman’s life, I will continue to post about it.
There will always be someone out there that wants to see you fail. I let that motivate me even more.😌🤘🏼
Have a good night babes and take one day at a time. 💕
#healthylifestyle #strongwomen #fitness #fitmom #fitnessfreaks #gymshark #gymsharkwomen #fitnessmotivation #girlswholift #girlswithtattoos
GLUTES LET’S GROW EM 🍑🍑🍑
1️⃣ pyramid hip thrusts!! start with a light weight for 8, then keep adding weight for 6, 4, and eventually 2! Hip thrusts are HANDS DOWN the best glute growing exercise and this variation is soo freaking fun!! | rest for a good 3-5 min and repeat once more
2️⃣&3️⃣ SUPERSET COMPLEX
RDLs sry can’t ever get enough. straight into single leg elevated glute bridge (w a band if you have one) | 3 sets of 8-10
4️⃣ banded pause squats honeyyy 💅🏼 go down into a squat, rest the weight on the safety for juuust a moment, and then explode up! there is a lot of time under tension here, so choose your weight wisely! | 3 sets of 8-10
5️⃣ overhead plate curtesy lunge. these will hit the side glute juuust right, AND the overhead plate will help you w your posture & squat form!! if you struggle with rounded shoulders like I do, definitely give this one a go👌🏼| 3 sets of 16 total (8 each leg)
6️⃣ WALKING LUNGES you are the death of meeee but I know my quads will thank me later 💁🏼♀️ step out to a 45 degree angle and go DEEP for an added lil glute burn as well!
MAN this one was a torcher but soooo good!! feelin those endorphins now (& maybe still a little bit of my preworkout pump hehe) be sure to like & save for later to take to the gym on your next leg day!!
attempting to bulk is mentally challenging for sure. some days I feel strong and filled out in all the right places, but other days I just feel large and in charge. I had a bad body image day today, but two days ago I felt so confident. Our minds are weird, but I am just going to continue to trust the process and roll with the punches 🤷🏻♀️👊🏽 bad days build better days
This will actually be the first bikini pic I’ve ever posted 😂😝 (where I’m comfortable in my body) this was back in July when I was 10 pounds heavier but I was consistently going to the gym everyday. I’ve fallen off the band wagon a lil bit & I’m finally finding my way back. My energy is high again, my sleep pattern is finally normal & I’m glowing ☺️
Oh ya photo creds @hayleydawnh
Hey, hi, it’s me. I’m still alive, still grindin (some days). Just busy and feeling the funk of this winter weather.
Does anybody actually like winter?? Don’t get me wrong, I’m totally here for the holidays, but these freezing cold, dreary days just take a toll on me. I find it so much harder to get my booty to the gym because it’s so cold I don’t even want to leave my house 🙈🥶 But no matter the weather, it’s still a happy Monday and a beautiful day to be alive! Keep at it babes 💙
#fitness #fitnessmotivation #girlswholift #gymshark #gymsharkwomen #winterblues #happymonday #mondaymotivation
It’s a beautiful Monday to be alive, friends!
I hope everyone is having a great start to your week so far, and if things aren’t going quite your way - no worries, keep the positive vibes and optimism high 👊🏼
Personal update: if you’ve seen my story then you know I’ve been contemplating the idea of training and competing in a bikini/ fitness competition 🤔 I have never done one before and quite honestly, I don’t know much about it. Even so, I feel like it’s something that I could really excel at. I’m naturally a competitive person (it’s one of my top 5 strengths 😳) and I feel as though I really need something to drive me right now on a fitness and health level. I need a goal or something to work towards and accomplish. I need to step out of my comfort zone and do something I haven’t done. I need to grow.
Anyway, I’m still doing research and have not ultimately made up my mind just yet, but I’ll keep everyone posted! Now it’s time to conquer the rest of the day!